Eating too much sugar is a poor decision for your health for several reasons. Harvard Health notes that an excessive sugar intake can lead to higher blood pressure, weight gain, diabetes, and fatty liver disease. Another issue you put your body at risk of when you consume too much of this sweet stuff is blood sugar spikes. While a bit of fluctuation in in your blood sugar is normal, experiencing high spikes regularly can cause damage to your heart, kidney, nerves and more over time, according to MD Anderson Cancer Center. Unfortunately, many of the foods you may be eating on a regular basis could be putting your body at risk of these issues—especially when it comes to breakfast foods.
To discover some of the worst culprits out there when it comes to breakfast foods that spike your blood sugar, we spoke to Juliana Tamayo, MS, RD, registered dietitian and health expert at Fitness Clone. She told us that baked goods, breakfast cereals, and sweetened yogurts are three options you should consider cutting out of your diet if you want to prevent blood sugar spikes and lose weight. Find all of her expert insight regarding the health effects of these foods below!
READ MORE: A Nutritionist Tells Us How Many Grams Of Sugar You Should Eat In A Day While Still Losing Weight
1. Baked goods
While eating a donut, Danish, or even a fruity Pop Tart can certainly be a delicious way to start your day, Tamayo warns that it's certainly not the healthiest route to go. In fact, she says that indulging in packaged baked goods high in refined carbs is one sure-fire way to set yourself up for a blood sugar spike. "Donuts, muffins, cookies, croissants, pain au chocolat, and any of these baked goods are mostly sugar," she says. This is made worse by the fact that they offer little to no nutritional value. "They contain no protein and very little fiber, if at all, which means that you are mostly giving your body a high dose of sugar that spikes blood glucose levels and leads to weight gain. These baked goods also contain more sugar to keep them from going bad on the shelves," she goes on. Which means that, ultimately, they're better off staying there rather than being added to your grocery cart.
2. Breakfast cereals
Sugary breakfast cereals are another unhealthy option you're better off leaving on the shelf. While these may be a convenient way to fit a quick meal in when you're on the run, Tamayo tells us that most options are loaded with sugar that can spike your blood glucose levels. "Unless they are whole grain or contain protein, most breakfast cereals are filled with added sugars," Tamayo she says. She warns against children's cereals in particular: "Stay away from childrens' cereals, since these are particularly bad for your blood sugar. You are mostly getting empty carbs and sugar, with a very small amount of fiber." All in all, the great taste isn't worth the health risks at hand.
3. Sweetened yogurt
When you choose the right variety, yogurt can be a great addition to a healthy diet. Many options are protein-packed, probiotic-rich, and delicious when topped with a range of other healthy ingredients. However, it's crucial to stay away from sugar-filled varieties if you want to reap these health benefits. "These days, you will notice that commercial yogurts are full of sugar and sweeteners with minimal protein content. Avoid regular yogurts that have no protein and only give you excess sugar," she tells us. Instead, try high-fiber Greek yogurt topped with fruit.
The bottom line
It's natural for your blood sugar to fluctuate throughout the day, even when you maintain a healthy, balanced diet. However, consistently starting your day with foods that are loaded with added sugars is never a good idea for your health, as this can set you up for issues like weight gain, heart disease, diabetes, and more, as noted by the American Heart Association. By limiting your intake of sugar-laden foods like baked goods, cereal, and sweetened yogurt, you'll be one step closer to a balanced diet and a healthy body.
